Sunday, September 28, 2008

Belly Laughs & Blessings

Here is the story of how my children saved my life!

Those of you who don't know, I'm am a nurse and was working as a nurse when I was pregnant with my son. One day I was taking a nap and woke up with left sided weakness. Being that I was 35 weeks pregant I just thought that I had a pinched nerve in my back. For three days the weakness continued, and then I mentioned it one day to another nurse. She told me to call and let my OB know. After I got to thinking, and began worrying I made the treaded phone call. Once they looked at my history of having a hole in my heart from birth they immediately sent me to a cardiologist.

The cardiologist ran a ton of tests, and also put a 24 hr monitor on me. It was two days later that they called me at work to tell me that I had a mini stroke and that the Doctor wanted to see me immediately. The Doctor was actually upstairs in the hospital so I went to see him in a private room. He explained to me that the wall that formed in my heart, due to the hole in my heart, collected some plaque which threw a blood clot causing me to have a stroke. I was 35 weeks pregnant with my son and devastated! At this point all they could do was give me a baby aspirin a day and keep monitoring me. I delivered a very healthy baby boy and 6 weeks after he was born I was given a clean bill of health from the cardiologist, but instructed to take a baby aspiring for the rest of my life.

13 months later I got pregnant with my daughter. Due to the history of the stoke they ran some blood tests. There were three possible blood disorders that I could have. Turns out that I not only had one of these disorders, but I had all three - yep that's right... Three blood disorders that all did the same thing. They form clots in my blood, which is exactly why I had the stroke with my son. They sent me to a high risk physician who then put me on 27 pills a day, along with 2 injections a day that I had to give myself in the stomach. I was a walking pharmacy!

But that's not all. The doctors told me that with every pregnancy I had it would increase my risk of having a massive heart attach or severe stroke, so they recommended that I not have anymore children. I was 27 years old, who has to deal with this kind of stuff when their 27?!?

My husband and I prayed and prayed, and thought that this was God's way of telling us that he was giving us all that we could handle, and boy was he right!!! I delivered a very healthy baby girl without any complications! Actually the birth of my son and the birth of my daughter were identical except for the fact that they were born 10 minutes apart from each other.
I tell you all this because my children have saved my life. These disorders that I have are not just due to being pregnant, but they get much worse during pregnancy. If it wasn't for children I would have never known that I had these disorders and could have died at a very early age due to a heart attach or stroke. I still take 4 pills a day, but hey I can live with that if it means that I'm going to be around to see my children grow up.
Below are pictures of what the blood thinner injections did to my stomach. It not only caused huge bruises, but there were also knots underneath my skin that were very tender to touch. When I first started this blog I was very hesitant to post any pictures of my stomach because the bruising is still fading. It wasn't until about 5 months ago that it really started fading. I feel blessed, truly blessed. I know that God has a hand in everything!







By the way... these are jeans that I couldn't fit into three months ago. Their one of my favorite pair of "baggy" jeans, and they weren't so "baggy" when I couldn't even fit into them! And you will have to forgive me for the belly button - I've had three surgeries through it!

Friday, September 26, 2008

What is Fatigue?

Usually when I work out in the morning it gives me energy throughout the rest of the day. This is not the case for today. I did Day 30 book workout, and I'm glad I did it when I did because I am now dead tired! I feel like I have zero energy and just feel blah mentally and physically.

So what is fatigue?

Physical fatigue:

Main article: Muscle weakness

Physical fatigue or muscle weakness (or "lack of strength") is a direct term for the inability to exert force with one's muscles to the degree that would be expected given the individual's general physical fitness. A test of strength is often used during a diagnosis of a muscular disorder before the etiology can be identified. Such etiology depends on the type of muscle weakness, which can be true or perceived as well as central or peripheral. True weakness is substantial, while perceived rather is a sensation of having to put more effort to do the same task. On the other hand, central muscle weakness is an overall exhaustion of the whole body, while peripheral weakness is an exhaustion of individual muscles.

Mental fatigue:

See also: Somnolence

In addition to physical, fatigue also includes mental fatigue, not necessarily including any muscle fatigue. Such a mental fatigue, in turn, can manifest itself both as somnolence (decreased wakefulness) or just as a general decrease of attention, not necessarily including sleepiness. In any case, this can be dangerous when performing tasks that require constant concentration, such as driving a vehicle. For instance, a person who is sufficiently somnolent may experience microsleeps. However, objective cognitive testing should be done to differentiate the neurocognitive deficits of brain disease from those attributable to tiredness

Causes:

Fatigue is typically the result of working, mental stress, over stimulation and under stimulation, jet lag or active recreation, depression, and also boredom, disease and lack of sleep. It may also have chemical causes, such as poisoning or mineral or vitamin deficiencies. Massive blood loss, resulting in anemia, frequently results in fatigue.
The sense of fatigue is believed to originate in the
reticular activating system of the lower brain. Musculoskeletal structures may have co-evolved with appropriate brain structures so that the complete unit functions together in a constructive and adaptive fashion. The entire systems of muscles, joints, and proprioceptive and kinesthetic functions plus parts of the brain evolve and function together in a unitary way.

(Wikipedia, 2008)

In my case I feel like mine is from over exerting myself, stress, and my "cycle" has a lot to do with it. I just hope that it doesn't last longer than a day because I have to teach an aerobics class tomorrow morning - which required energy that I don't have right now!

Thursday, September 25, 2008

Today's Confession

As you can see I'm been slacking lately on the posts - and for a very good reason. I took yesterday off because it was my "off" day. I have a ton going on right now and I feel like I was getting too consumed by the way I look instead of doing this to be "healthy".

I lead a Bible study with two of my close friends. Women Seeking Him. When I read the verse that I'm about to share with you it's as if God was speaking straight to me.

"Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more important than food, and the body more important than clothes?" Matthew 6:25

I'm not doing this so I can "Look Good!" I'm doing this so that I can be healthy for my family (and to be able to keep up with my children!) I don't want to harm the body that God gave me, but I do want to take care of it, and that's exactly what I'm going to do.

I will still be posting like I have been because I do want to inspire other people to have a health way of life. I just might take a few days off here and there!

Now, as for today's workout. I have to say that after 2 hrs of working out on Tuesday my body was very sore, and is still sore. I did Day 29 again today as I had on Monday, but everything seemed twice as hard being that I was sore. The two workouts that I moaned and groaned through were Shoulder raises in a static lunges position, and Bicycle crunches. On Tuesday I did a TON of ab work, so when I started hurting during the 1 minute plank position I knew that it wasn't going to be easy to do the 100 Bicycle crunches. I did 30, took a very short break, did another 30, took another short break, 30 more, break, and pushed through the last 10. My stomach felt like it was in knots, but hey at least I did them!

Tomorrow is Day 30 and then I will be revising my workout routine.

Tuesday, September 23, 2008

Weighing In

I weighed in this morning and had a great surprise. I weighed 138 lbs. I had a 2 lb weight loss since last week, and I honestly don't know how! Buy hey - I'm happy. Again, when I started this program I weighed 155 lbs. The first month I lost 7 lbs, the second month I lost 7 lbs, and the third month I lost 3 lbs. As you can see I have plateaued and it's gonig to get even harder for me.

This is not to take away from all that I have accomplished. As of today I have lost a total of 17 lbs, and I couldn't have done it without God on my side. God has given the the strength and drive to push myself, not to mention all the prayers that he has answered for me. This has not been my doing, I give all the glory to him, for it is he who knows my personal struggles!

I did my last workout in the book (Day 30), but I will be doing day 29 & 30 again on Thursday and Friday.

This is my only post for today because I will be going to an aerobics class later this evening. A friend from church is going to co-teach the workout class that I'm starting at our church. She has been teaching for some time now, so I wanted to attend her class so that I can pick up on her teaching style - especially since I haven't taught in over 7 years! I am so grateful that she is helping me out with this! Our first class is this Saturday, so I will let all know how it goes!

Monday, September 22, 2008

No Skipping Meals

Today I did my book workout (Day 29), tomorrow should be the last day, but I'm going to do these two workouts again Thursday and Friday to start off a fresh week next week. Today I also mowed the grass when my husband got home from work, so I did not do my usual run.

I have been "Nervous Nelly" about some things that are going on in my life right now, and when I get nervous & anxious I tend not to get hungry. When I reach the point of being stressed out, I tend to overeat - chocolate that is! So, here is my diet journal, followed by a great article from Jillian Michaels about NOT skipping meals!

Breakfast: Kashi Go Lean with skim milk & protein powder mixed in = 340
Coffee: 2 Cups with flavored creamer = 100
Lunch: Shredded chicken marinated in salsa with 1/2 cup brown rice = 240
Snack: Small banana with 1 tsp of natural peanut butter = 100
Dinner: Whole wheat pasta, lentils, extra lean ground beef, spaghetti sauce & FF mozzarella (kind of a lasangna dish I created), & salad with 6 crushed almond, FF mozzarella & balsamic vinegar = 400
6 M&M = (I'm guessing) 50
Water Intake = 5 Liters
Total = 1230

No Skipping Meals:

Skip breakfast? Think again. Not hungry for dinner? Not so fast. Not only does skipping meals slow your metabolism but it can lead to overeating, because when you do eat, you're overly hungry. There are a ton of theories out there about when and how often you should eat to maximize your weight-loss results. Believe me, I've heard 'em all, and I'm here to give you the real skinny.

When you're trying to get to your weight-loss goals, it is essential to maintain blood sugar levels to prevent energy crashes and appetite cravings that could throw you off course. In all my years of experience, I've found the most effective way to do this is to eat every four hours, without skipping a single meal or snack. That's why in my meal plan I've given you three meals and one snack to keep you within your calorie allowance and keep you fueled for the
day and your workouts.


If you're still questioning how much to eat, take my calorie calculator test on my site. However, the golden rule is never to let your daily calorie allowance fall below 1,200 if you are a woman and 1,500 if you are a man. Falling below these daily allowances can do real damage to your metabolism and result in excessive loss of lean muscle tissue.
(Jillian Michaels, 2008)

Friday, September 19, 2008

Exhaustion Sets In...

This morning I started out on a good note and did my book workout. It was around noon that I started dragging. My parents and brother were all here, and yes they helped me out with the kids, but it's still hard trying to fit everyones needs. I loved them being here, but everything begins to take a toll on you. It also doesn't help that my husband has been working extra long hours at work due to the lovely stock market!

I did not do a food journal today because of everything that was going on, but I have to say that I'm proud that I dodged the left over pizza they ate for lunch, and the Rally's Hamburgers and fries they wanted for dinner. On a sad note, I did eat bites of a chocolate chip cookie and ate cookie dough (equivalent to a cookie). You know me and cookie dough... can't stay away from the stuff!!! I did actually drink 6 liters of water today, but I was also in the bathroom a ton!

I have the next two days to recover from my state of exhaustion!

Thursday, September 18, 2008

Today's Workout and Food For Thought

Today I did another book workout. For some reason it didn't kill me like it did on Sunday - but I think I have a reason for this. My parents are in town from Texas and they were in the living room while I was working out. There is something to be said about being observed while you're working out. I felt like I could push myself and not kill myself at the same time. I used to teach aerobics, step, body sculpting, kick boxing, and yoga about 7 years ago and I felt like I could do it for hours because I had to "perform" or "be an example" for others so that they could do what I was doing. Really... have you ever seen an instructor hunched over gasping for air? (Which I do in my own living rooms sometimes!) I feel that it's almost an adrenaline rush - which obviously gives you an energy boost. We will see if it does this for me again tomorrow!!

Here is my diet journal for the day:

Breakfast: Kashi Go Lean with skim milk and protein powder mixed in = 340

1 Cup coffee with flavored creamer and bite of brownie = 100

Lunch: Grill Turkey Sandwich from DQ (Minus the mayo, cheese, & bacon) and two fries = 350

Snack: Fat Free yogurt and 6 almonds = 120

Dinner: Large salad with 6 crushed almonds, fat free mozzarella and balsamic vinegar, 1 piece sausage pizza = 390

Water: 4 Liters

Total: 1300

Wednesday, September 17, 2008

Food for Thought

FYI - I did weigh in yesterday and I was again 140 lbs, so no gain and no loss.

Here is my diet journal for the day:

Breakfast: Weight control oatmeal and 2 egg white omlette with fat free cheese, 1 cup coffee with flavored creamer = 265

Lunch: Left over noodle dinner (whote wheat pasta, extre lean ground beef, lentils, spaghetti sauce & fat free mozzarella) = 350

Snack: One wasa cracker with 1 Tsp natural peanut butter and sugar free jelly = 150

Dinner: Chicken in foil (chicken breast with very little butter, garlic powder, onion powder, & pepper wrapped in foil and baked), brown rice, and steam broccoli = 400

Bites of brownie and 1 cup coffee with flavored = 125

Water Intake - 4 liters

Total = 1290

My Off Days

Yesterday and today are my off days. I felt like taking yesterday completely off since I posted over the weekend. The only form of exercise that I got yesterday was pushing my kiddos in the massive double stroller around our neighborhood for 30 minutes. (I did run some, but only because my son like to go Fast, Fast, Fast!) Later that evening I met up with an old friend at the batting cages (we have our alumni softball game this Saturday).

Diet wise I pretty much do what I normally do, but I have to admit that the left over Birthday cake and M&M's that I used to decorate it with were my temptation - and I gave in! I had about 10 bites.

As for today so far, I just got done pulling my kids in a wagon around our neighborhood for 40 minutes. No I did not attempt running with them in a wagon, but yes, I thought about it! Unless I get a big burst of energy I won't be doing anything else (exercise wise) today. Tomorrow is the same exercise that I did on Sunday and it's a killer one, so I know what lies ahead!

Also, did anyone watch the Biggest Loser last night? I did!! It's one of my favorite shows. This season has one team (Jillian's Team) is made up of pairs (One parent and one child), the other team (Bob's Team) is also made up of pairs, but it's of husbands and wives. I have to admit that I love Bob (the tainer) there is just something about him that I just love. I like Jillian too, but she is in-your-face aggressive. If she did that to me I would probably cry! To me you can't go wrong with either one of them!

If I have time to get back on tonight I plan on posting my diet journal. I hope you are all having great days!

Monday, September 15, 2008

Monday's Food for Thought & Workout

Today I did book workout - Day 22. I was pretty sore from yesterday's workout, but that didn't stop me. Knowing that I have the next two days off helped as well. The cross over lunges with hammer curls wasn't really any fun. Being that I was already sore I really had to push myself through these. To be honest, I stopped half-way through and then forced myself to finish the rest. The other part that was a challenge was running at 10 % incline at 6 mph for one minute (twice during the workout). Afterwards, my 2 1/2 year old son came over and said, "Mommy are you OK?" I was breathing like I was taking my last breath!

Instead of running today I did an aerobic routine. I am starting a workout class at our church on Saturday mornings. I haven't taught in 7 years, so I've been practicing some of the things that I will be doing. I used to teach kick boxing, step, body sculpt and yoga - but like I said, that was 7 years ago. So wish me luck, because I'm definitely going to need it!!! I don't think I got my heart rate up to where it needed to be, but at least I burned a few more calories!

Here is today's Diet journal:

Breakfast: Bowl of Kashi cereal with skim milk and protein powder mixed in = 340

Lunch: Shredded chicken (that marinated in salsa in the crock pot) over lettuce with 1 tbsp of light ranch dressing, 8 chips and salsa = 330

Two cups coffee with flavored creamer = 100

Snack: 2 wasa crackers with 2 Tbsp of Natural Peanut Butter and sugar free jelly = 310

Dinner: (My own creation) Whole Wheat penne pasta, extra lean ground beef with low sodium taco seasoning, lentils, light spaghetti sauce, and mozzarella cheese. = 200

Bites of cake and ice cream (from my daughters birthday party) = 150

Water Intake: 4 liters

Total: 1430 (I think the high calorie, but very good for me, snack helped me out today with getting to where my caloric intake should be!)

Sunday, September 14, 2008

My Hunk-A Hunk-A Burnin' Quads

Normally I don't workout on Sunday's, but I happened to look at the book and noticed that it only gave me one day off before starting the next week. Probably because the last week is KILLER. So she has you do two days, then two days off, two days, and two days off. It was pretty hard on me today. After I was done my legs were actually shaking, and I felt sick to my stomach. Here are some things that she (Jillian Michaels) has you do.


This is squats with dumbells (I'm holding 15 lbs dumbells). She has you do 50 reps Fast.

This is what she calls surrenders. You start in the knealing position, then...


Pushing up with one leg into...


the standing position. The whole time you are keeping the shoulders ingaged by never dropping the weight. You do 20 on each leg.

This is what she calls a Burpy. You start in the squat position and with all your strength you jump straight up...

Sorry it's blurred, but as you can see I was jumping. You land with soft knees, and do it all over again. She has you do 20 reps.


Just some pics after I was done - and after the nausea subsided!

Junk Food Saturday

Well I did so-so on Saturday, but I had a very good reason. It was my baby girl's 1st birthday. I started out the day eating an egg white sandwhich. For lunch I had shredded chicken on a La Tortilla Wrap, and then it all went down hill from there...

I had started making my daughter's birthday cake the night before but I had to begin decorating. All the linking the icing off my fingers began to make me sick because of all the sugar, but did I stop - NO Way!! I also made that fabulous salsa recipe that I'm addicted too and I had a ton of. During the party I shared a peice of cake and ice cream with my son.

After the party and after dropping my parents and brother off at the airport my husband brought home Pizza Hut. I had 1 large peice of Pork saugage (Pan crust). This is my favorite, but I felt that I had to be some-what good, so I stopped at the one peice.

We had a great time at the party and I have to say that I didn't do too terribly bad - but hey we were celebrating!!! Below is a picture of the birthday cake that I made for my beautiful little girl who is growing up WAY too quickly! This past year has flown by in the blink of an eye!



Thursday, September 11, 2008

Thursday's Food For Thought

Breakfast: Kashi Go Lean Creal with skim milk and protein powder mixed in. (Not as bad as it sounds) = 340

Lunch: Salad with fat free Mozarella, 6 crushed Almonds and balsamic vinegar. 2 Egg white sandwhich on fat free cheddar, pepper, and fat free mayo on two pieces whole wheat / low carb bread. And one small slice of a chicken quesadilla = 275

Coffee with flavored creamer = 100

Snack: Small banana with 1 Tbsp of Natural Peanut Butter = 150

Dinner: Buffalo Chicken wrap (1 Tbsp Buffalo sauce, 1 small La Tortilla Factory tortilla, chicken, fat free cheddar - Roll up and put on George Forman). 1 Cup Steamed Broccoli = 180

Snack: Protein Shake = 110

Misc: (I'm experimenting for my daughter's 1st Birthday cake with icing tips. So I made muffins and mixed coloring in icing, but also sampled both! YUM!! = 150 :(

Water Intake: 4 liters

Total: 1315

Oh My Achin' Triceps!

Today I did a book workout (Day 18), which was the same as day 15. Well after I did Monday's workout my triceps have been SO sore. I'm perfectly fine with them being sore because they are one the hardest muscles to tone, but sore they are and here is why...
The book has you do a set of dips (what I'm doing in the picture minus the body ball at my feet) until you can't do anymore (muslce failure). Then it has you do a warrior pose with tricep kick backs (this is what I'm doing in the third picture), lastly it has you do a set of 20 dips with your feet on a body ball - just like in the picture. Not mention the three different types of push ups that it has you do, which also works the triceps.




Here I'm doing step plyos, which is a form of cardio but also utilizing a major muscle group (quads). You go as fast as you can for one minute, and by the time the minute is up your legs are on FIRE!!!

Wednesday, September 10, 2008

How to Avoid a Plateau

For the last few weeks I felt like my body was at a stand-still. So I did a little research today on how to avoid weight loss plateaus.

A plateau occurs when the body adapts to doing a certain thing (exercise in my case). When this happens, progress will slow or completely seize. This usually occurs 8-12 weeks into your workout plan. Here are some reason as to why this might be happening:

  1. Calorie Intake is too low. NEVER go below 1200 calories, or this could slow your metabolism down. If you eat below 1200 calories for more than 4 weeks in a row in can potentially drop you metabolic rate 20%.
  2. Or your caloric intake is too high and you need to cut back. As you lose weight you should recalculate your BMR because your caloric intake will change (decrease). There is a BMR calculator in my favorite website list.
  3. You need to change up your workout routine. The body begins to get used to what you are doing and becomes stronger. You should change up your routine every 3-4 weeks. I recommend Making the Cut because every week is a different workout.
  4. Since you've been working out you have less body fat than what you had when your first started, which mean you have more lean tissue. This naturally suppresses the metabolic rate all by itself.
  5. You are building more muscle, which ways more than fat. But muscle burns more calories than fat.
  6. You need to increase your intensity of your workouts, or increase the time that you are working out. You have to burn 3, 500 calories in order to burn 1 pound. When working out, your heart rate should be withing your "Target Heart Rate Zone" for at least 30 minutes. Click here to figure out what your target heart rate is.

Tuesday, September 9, 2008

Tuesday's Journal

Today I did a book workout (Day 16). I'm actually glad that today and yesterday seemed kind of easy days for me because of the whole leg issue. I did do my 2 mile run, but slowed it down a bit just so that I wouldn't over-do it.

Here is my diet Journal for the day:

Breakfast: Kashi Go lean with Skim milk and protein powder mixed in it = 340

Bite of my son's pop tart = 50

Lunch: Salad with Chicken (canned kind of like Tuna) mixed with Fat Free Mayo, Pepper and Lentils = 250

Coffee with Flavored Creamer = 100

Snack: Yoplait fat free yogurt with 6 unsalted Almonds = 120

Dinner: 2 egg white sandwhich with pepper, fat free cheddar, and fat free mayo. 1 Cup steamed veggies (Carrots, Cauliflower, & Broccoli) = 125

Cup of Green Tea and 15 Chocolate Chips = 50

Snack: EAS Carb Control Bar = 230

Water Intake: 4 liters, working on my 5th

Total = 1265

I'm getting better, but I'm still under where I should be (1400). I'm honestly trying, but I feel like I eat enough because I feel full. I know I need more fruit in my diet, so maybe that will help out a bit.

The Weigh In

As I said yesterday I have moved the weigh in to Tuesdays instead of Mondays. The weekends aren't my best (diet wise) so I feel like my body needs one day to recover from the weekend.

I weighed in first thing this morning upon waking up. I weighed 140 lbs. I lost one more pound which gives me a grand total of 15 lbs lost.

It is slowly coming off, but I do say SLOWLY. I'm not sure if my leg injury will hinder this in any way, but I guess we will find out. I feel that my body is at a stand still, or plateau for now. I'm looking for any advise on what to do about this so feel free to put your two cents in!

I will be posting my diet journal later on this evening.

Monday, September 8, 2008

And an Injury "Rolls" In...

On Friday I began feeling a pain in my left ankle & shin and kept pushing through as much as possible thinking that I just stained something and it would go away. I did a book workout today (Day 15) which gratefully was not too stainious on that part of my body, but when I did my run I only lasted 15 minutes before it started burning.

Luckily I had a Chiropractor appointment (who is also a close friend to my family). I explained to him the feeling that I had been having and he took a look. It's exactly what I thought it was... Shin Splints!!! Also, with a slightly rolled ankle from tripping over a toy.

I have had shin splints before, but it was back when I was in high school playing softball and basketball. I asked him what I needed to anything, and he told me to rub & stretch it and slow down a bit. I was alright with that because I actually thought he was going to tell me to stop working out for awhile. He also said that they tend to develop when you try to do too much too fast. I still don't know why it developed when I've been doing the same workouts for some time now, but it honestly could be from the days that I'm down-right hard on my body!

I plan to continue working out, but if or when I start feeling any pain in that part of my leg I will stop. I don't want to hinder the healing process in any way. I will let you all know how it goes.

Tomorrow I will be weighing in (I've moved the weigh-in's to Tuesdays). I will also be continuing my diet journal. I was pretty lazy on keeping track of my calories today, so I will be better about it tomorrow so I can let you all know.

Saturday, September 6, 2008

What's a BMR?

In my previous post I mentioned the BMR (Basal Metabolic Rate) and what my number is, but I failed to really go into detail about what a BMR really is. So here goes...

Your BMR is the number of calories that your body burns on a normal day - as if your were sitting on the couch all day. (I know, sitting on the couch all day is NOT a normal day with two small children!) This is also the amount of calories that you should be eating in a day.

On most diet programs they recommend dropping you calories. This being that you have to burn 3500 calories to lose 1 pound! On the program that I'm doing (Jillian Michael's Making the Cut) she assumes that you are already moderately fit and only need to lost about 20 pounds, so she doesn't drastically drop your caloric intake. She feels that instead of dropping your calories (which also depletes your energy) that you should eat them and then burn them off through exercise.

In the newsletter that I get she has also stated that if you go over your calories don't beat yourself up. Instead go lighter on the next day and work out a bit harder for a day to make up for the difference.


Friday News:
I did my normal workout yesterday minutes the 20 minutes interval run. I wasn't able to post because my husband and I went on a date. That's right... we went on a date, and I had a great time! I can't tell you the last time we did this, but we ordered Pizza Hut picked it up in his parent's convertible, sat in an empty parking lot and ate it (I had two pieces). After that we went bowling, then the batting cages, followed by Fritz's Ice Cream (which I had about 10 bites of and took the rest home to my son who devoured it!) It was a wonderful evening and we are going to start doing this at least once a month! I highly recommend it!

I've been a little down on myself lately. It doesn't help that I'm losing weight VERY slowly when I workout as hard as I do, but a friend said some negative comments to me about what I've been doing - as if it wasn't enough. This was said to me about a week and half ago, and it's obviously still hitting me. I keep questioning if I'm doing enough now. Then I read a post from my dear friend Sara over at Weighing In and it was enough to light the flame again. She (Sara) is one of the more inspirational people you will ever meet. She amazes me day in and day out in everything that she does. It's a privilege to know her and even more of one to be her friend!

Thursday, September 4, 2008

Caloric Needs & Today's Journal

Today I did Day 11 workout from Making the Cut. The killer was the last five minutes. You have to do sprints 30 seconds at 9 mph and then 30 seconds off, you do this for five minutes. I'm not sure my legs could actually go any faster. At 4:00 today I also did my 2 mile interval run with some abs. I hadn't posted pictures in a while, so here are some pics from today's workout.




Now... as for my caloric needs that I spoke about earlier today on my previous post. I looked back through the book and she gives you a formula to check your BMR (Basal Metabolic Rate). Below is the formula:

BMR= 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

I have also added a site under my "Favorite Websites" that you can plug your numbers in really quickly and it tells you how many calories you should be eating.

Well mine came to 1432.85 Calories, and if you have read my diet journals you will tell that I've been eating well under that. Not purposely, but this could be the reason that my body is starting to plateau.

Here is my diet journal for today, along with the calorie intake:

Breakfast: Kashi Cereal with two strawberries and skim milk, and protein shake = 200
Bites of my son's pop tart = 60
Coffee with flavored creamer = 100
Lunch: Morning Star veggie burger on two peices whole wheat low carb bread with fat free mayo and mustard = 225
Snack: 1 medium Banana with 1 tsp of Natural Peanut Butter = 150
Dinner: Oven baked Chicken marinated in Mrs. Dash Mesquite Grill marinade with Spaghetti Squash = 265
Snack: EAS Carb Control Protein Shake = 110
Coffee = 50

Total = 1160

As you can see I'm well under where I should be, so I will be making an effert to eat a little more. I have also put another link to Calorie King under my "Favorite Websites". This is a great website to use for foods that you're not sure about their nutrition values.

Are You Eating Enough?

A couple of my friends brought up a good point of me not eating enough calories. I just so happened to get this article in a newsletter from Jillian Michaels. You can sign up to get her newsletters here. Here is what it had to say...

You're all trying not to go over your allotted calorie amounts for the week, but how many of you are having trouble eating enough calories? It may not seem like a big deal to consume a hundred or so fewer calories than you're supposed to each day, but that's a dangerous — and incorrect — assumption.

It is absolutely 100 percent essential to eat enough calories! If you don't, it will destroy your metabolism. It's like telling your body that you're starving. If your body thinks it's starving, your metabolism will shut down.

Not eating enough calories will also force the body to cannibalize muscle and hold on to fat. The body considers muscle to be expendable during periods of starvation, and it considers fat to be necessary to insulate your organs for survival.

Finally, a deficit of daily calories will lead to a horrible cycle of yo-yo dieting. You'll starve yourself and end up losing muscle, and when you begin to eat the right amount of calories, your body will pack on the pounds in anticipation of another "famine."

What can you do to break the cycle? If you're a woman, set your calories at 1,400 steady — don't vary them. I almost NEVER say that, but in order to get your metabolism back up to speed and set your body right again, you're going to need consistency and time.

Stay on this calorie allowance and exercise at least five hours a week. You probably won't lose weight for at least four weeks, but the good news is that you won't gain either, and hopefully we will have gotten your metabolism back on track permanently. After about four weeks or so, you should start to lose weight, and then you can begin to vary your daily calorie intake — as long as you never drop below 1,200 calories. Now, go get something to eat!


I will be looking up what my calorie allowance should be based on her calculations that she gives you in her book. I will share it with you later on today when I post my diet journal.

Wednesday, September 3, 2008

Wednesday - Off day & Diet Journal

The only thing that I did today that was even remotely active was taking my kids on a walk in the double stroller around our subdivision. Other than that, it was an off day for me. Why is it that on my off day I feel so crummy and have no energy what so ever?

Below is my diet journal for the day:

Breakfast: 2 bites of Marble loaf (the same one from Starbucks yesterday), Bowl of Kasi Cereal and skim milk followed by a protein shake.

Lunch: 2 egg white omelette with fat free cheddar and pepper, salad with fat free mozarella and 6 crushed almond topped with balsamic vinegar. 1 slice of Whole Wheat/Low Carb bread to soak up the balsamic vinegar.

2 Cups Regular Coffee with flavored creamer

Snack: 2 more bites of Marble loaf, 2 Wasa crackers with 1 Tbsp natural peanut butter and 2 tsp jelly

Dinner: English Muffin Chicken pizzas (Whole Wheat English Muffins, Pizza Sauce, Chicken with Italian & Oregano Seasoning, with Fat Free Mozarella cheese), and cucumbers marinated in apple cidar vinegar and pepper. 1/2 of an Oreo (My son ate the side with the icing).

1 Cup Green Tea

Snack: Protein Shake

Water Intake: I drinking my 4th liter right now.

Tuesday, September 2, 2008

Tuesday

Lately I have really been dreading working out for some reason. It used to be that I was excited about it and actually looked forward to doing it. Now I find myself stalling. I make breakfast for the kiddos, change into my workout clothes, dilly dally with some other things, and then finally get around to actually working out. Once I've completed the workout I feel great and glad that I did it... It's just the matter of getting started. I don't know what my problem is lately, but I'm beginning to get really frustrated with myself!

With that being said... today I started the day off with a book workout (Day 9). Can I just say that I love running at a 10% incline at 6 mph! Yeah right!!! Luckily I only had to do that twice and for only one minute each time. But it was enough that my legs were screaming at me to stop!

At around 4:00 today I hopped on the treadmill for my usual 2 mile (20 minute) interval run, and the last minute I sprinted at 8 mph. I followed this up with some ab work on a body ball.

Here is my diet journal for the day:

Two bites of my child's chocolate pop tart prior to working out

Breakfast: Weight control Quaker oatmeal, and a two egg white omelette with fat free cheddar cheese and pepper.

Lunch: Tuna Melt (2 peices whole wheat/low carb bread, Fat Free cheddar cheese, tuna fish mixed with mustard and fat free mayo - grilled like a grilled cheese with I Can't Believe It's Not Butter Spray) 3 Cilatro Lime chips and salsa with a Diet Dr. Pepper

2 Cups Regular Coffee with flavored creamer & sweet-n-low

Snack: Apple and 1 Tbsp of Natural Peanut Butter

Dinner: One small La Tortilla Factory tortilla with 2 Tbsp Natural Peanut Butter and Sugar Free jelly, and Cucumbers marinated in Apple Cider Vinegar and Pepper. (It was an on-the-go dinner due to worship practice at church). 1/2 Cup Green Tea

One the way to church my husband wanted to stop by Starbucks. I got a 1/2 Caf coffee with 2 squarts Peppermint, skim milk, and sweet-n-low. They were also passing out free slices of marble loaf (Just my luck - Right!) Well, they gave us three slices and I took about four bites - it was yummy!!!

Water Intake: I just started my 5th liter of water. (I had a lot of caffeine today, so I needed to drink more water). I will have # 6 during the middle of the night. And to answer a question from my friend Sara, at Weighing In, I do spend a lot of time in the bathroom. I usually get up two or three times in the middle of the night as well. (You can only imagine what I was like when I was pregnant!!)

I know I need to lay off the coffee and creamer, but anyone please feel free to give me any advice on the eating aspect of what I'm doing. I welcome it with open arms. Same thing with the working out. I feel that my body is beginning to get used to some of the things that I'm doing (this is the 3rd month). I worried about a plateau. Any advice on how to avoid that?

Monday, September 1, 2008

No Loss, No Gain

This weigh in was another dreaded weigh in. I really don't like weighing in right after the weekend, because that is when I allow myself to have a "free meal & dessert" and I don't know if this will hinder what I've done throughout the week. So, I'm debating on moving it to Tuesdays instead.

Anyway, I still weighed in this morning. I weighed 141 which means that I didn't lose any weight, but I didn't gain any either. I've been waiting for this to happen. I have no excuse for this. I'm sure that my free meal of an O'Charleys Salad, 1/2 peice of pizza, and three chocolate chip cookies doesn't help the weight loss issue. And either does having a BBQ with friends over and me fixing brownies - eating one of them, along with having chips in salsa. Thanks again, Todd (from See Todd Run) again for that AMAZING salsa recipe. It's not the salsa that's bad at all, it's the chips that I use to shovel the salsa in that is bad!

Today we had my in-laws over for dinner and she makes the most AMAZING cakes EVER! And I have had a total of 5 bites of a piece! If you've tasted one of her cakes, then you would know that I have shown a tremendous amount of restraint! It was extremely hard for me!

After seeing that I didn't lose any weight this morning I did a book workout instead of the DVD knowing that I probably wouldn't get a run in this evening. Below is my diet for the day:

Breakfast: One Cup of Kashi Go lean cereal with skim milk and a protein shake

2 Cups of Regular coffee with flavored creamer

Lunch: Salad with Fat Free Mozarella cheese, 8 crushed almonds, and balsamic vinegar

Snack: 1 Wasa Cracker with 1 Tbs of Natural Peanut Butter and 1 tsp of Sugar Free Jelly

Dinner: 1 Grilled Chicken Breast, 1 Cup Steamed Broccoli with I can't believe It's not butter SPRAY (Love it!), and 3 bites of Potatoe Salad.

Water Intake: I'm currently working on my 5th (32 oz) Nalgene bottle.

I'm also drinking 1 cup of decaf coffee with flavored creamer as I'm typing this!


Today was a very tempting day for me for some reason. I'm not sure that my husband being home from work today played a role in that. I fixed him and the kiddos cinnamon rolls for breakfast and then stuck to my plan. It was an all around hard day for me, and I showed some massive restraint even though I was wanting to give in so bad. I hope the rest of this week isn't as tempting as today was.